All Levels Yoga Part III

Iryna Author

04/02/2020 Added

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This Yoga class is the third part of the All-Level Yoga- unwind, relax and reconnect to your breath in a few easy yoga postures and Shavasana.

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[00:00:00.105](upbeat music)
[00:00:08.610]Welcome to our sit-part of the class.
[00:00:10.897]Unwind and relax.
[00:00:14.010]For this part of the class, you might will need
[00:00:16.830]couple of blankets, maybe a pillow.
[00:00:20.330]So anything that, or if you have a bolster,
[00:00:23.370]anything you feel comfortable for resting pose.
[00:00:26.200]But before you do the resting pose,
[00:00:28.720]we'll slowly come down on our yoga mats.
[00:00:31.850]We'll do some postures down on our yoga mats,
[00:00:34.470]and then we will do a resting pose.
[00:00:37.090]Shavasana.
[00:00:38.800]So, sitting nice and tall but knees are bent.
[00:00:41.500]Make sure that you have enough space
[00:00:42.930]behind of you on your yoga mat.
[00:00:44.720]Have your arms extending alongside of your legs.
[00:00:47.280]Slowly wander to be about one roll down on the yoga mat.
[00:00:55.720]Good and then when you have your back down,
[00:00:59.430]when you have your head down, bring your knees to the chest.
[00:01:02.150]One knee to the chest, another knee to the chest.
[00:01:05.190]Then give them a giant hug.
[00:01:07.240]If you roll back down on the mat,
[00:01:09.790]roll side to side if it feels good in your body.
[00:01:13.930]Massaging your back after this good practice.
[00:01:17.200]Massaging your back.
[00:01:21.070]Good and the next thing, your left leg on your yoga mat.
[00:01:25.430]Whoops.
[00:01:27.600]And then you still have your right knee bent.
[00:01:30.090]Bring your right knee across the chest to the left side.
[00:01:33.040]We'll do a climbing twist.
[00:01:35.050]And then slide your right arm to the t-shape
[00:01:37.950]with your right palm facing up.
[00:01:40.830]So here, if you have a block,
[00:01:42.400]you're welcome to slide the block
[00:01:43.770]underneath of your bended knee for support.
[00:01:47.970]But you don't have to.
[00:01:49.540]Rest your left hand on the side of your right knee
[00:01:52.800]so with every breath out,
[00:01:54.330]you can press on the side of your right leg,
[00:01:57.610]on the side of your right knee, and twist a little deeper.
[00:02:02.020]Then you can also gently close your eyes
[00:02:04.390]and turn your face to the right side.
[00:02:08.640]Few breaths here.
[00:02:10.670]Feel your whole body's getting soft and relaxed.
[00:02:16.230]Slowing down your breath.
[00:02:19.120]Maybe do yoga breath, breathing into your mouth
[00:02:21.950]and then breathing out through the nose.
[00:02:26.570]Feeling right shoulder touching the yoga mat.
[00:02:30.300]If you feel your right shoulder coming up,
[00:02:34.350]maybe untwist a little so you have your
[00:02:36.363]both shoulders grounded.
[00:02:39.630]Shorter breaths here.
[00:02:49.040]Good, let's untwist.
[00:02:50.230]Bring your right knee back to the center.
[00:02:53.120]Extend your right leg up.
[00:02:55.400]Flex your foot and slowly bring your leg down
[00:02:58.900]as slow as you can.
[00:03:01.200]Working on the
[00:03:04.820]hip flexors on the muscles,
[00:03:07.360]the lower abs.
[00:03:10.410]Really control movement here, really slow.
[00:03:14.610]Good, and then when you have your right foot down,
[00:03:16.750]extend your both arms along side of your body.
[00:03:20.300]Slide your legs little wider,
[00:03:22.046]closer to the edges of the mat.
[00:03:24.130]Gently close your eyes and do a couple breaths here.
[00:03:29.910]Feeling your whole body soft and relaxed.
[00:03:39.440]Mm-hmm, and then bend your left knee.
[00:03:41.460]Bring your left knee to the chest,
[00:03:43.220]across the chest to the right side.
[00:03:45.550]For reclining, twist on the other side
[00:03:47.770]and then extend your left arm to the t-shape
[00:03:50.110]with your left palm facing up.
[00:03:51.900]Turn your face to the left.
[00:03:53.310]Gently close your eyes.
[00:03:54.740]If you press here, okay, if you need this block,
[00:03:57.500]underneath your bended knee, slide the block.
[00:04:06.340]When you stay in this reclining twist,
[00:04:08.680]you're welcome to have your knee away from your chest,
[00:04:11.380]or you can press your knee toward the chest.
[00:04:13.610]Just notice what is going on in your body.
[00:04:16.570]Depending where your leg is here.
[00:04:24.000]Another couple deep breaths here.
[00:04:29.510]You're feeling your whole body's soft,
[00:04:31.890]feeling the muscles of your face getting soft.
[00:04:36.940]Relaxing your jaw.
[00:04:41.460]Good, let's untwist.
[00:04:42.490]Bring your knee to the chest.
[00:04:45.220]Tucking into the chest, roll your ankle.
[00:04:49.670]Mm-hmm, reverse.
[00:04:53.010]And then extend your left leg up to the sky
[00:04:55.800]and slowly bring your leg down.
[00:04:58.500]As slow as you can again.
[00:04:59.940]Again here.
[00:05:04.310]Notice your lower back and your
[00:05:09.230]knee backs staying grounded.
[00:05:13.500]Mm-hmm, and again.
[00:05:16.050]If you press here with your palms facing up.
[00:05:19.870]Feeling your whole body's heavy and soft.
[00:05:33.860]Good, let's release, bend your both knees again.
[00:05:39.140]And then place your right ankle
[00:05:40.740]on top of your left knee or left thigh
[00:05:43.860]for number four pose.
[00:05:45.480]And here you can press with your right hand
[00:05:48.070]to the inner knee, inner thigh.
[00:05:51.120]So you just press in your right leg away from your torso.
[00:05:56.410]Or you can also thread the needle behind your left leg.
[00:05:59.520]And here, you can interlace your fingers
[00:06:01.500]behind the thigh, or over your shin.
[00:06:05.890]But we will stretch here.
[00:06:07.910]So your choice.
[00:06:09.160]If you're doing this variation,
[00:06:10.400]you're also welcome to roll side to side
[00:06:13.230]If it feels good in your body.
[00:06:19.724]Again, you can close your eyes.
[00:06:25.100]Good, let's release.
[00:06:29.660]And then release your foot down
[00:06:32.240]and do another side left foot, left ankle
[00:06:34.730]on the top of your right thigh.
[00:06:36.920]Thread the needle behind your right leg,
[00:06:39.830]or over your right shin, and maybe four or five breaths
[00:06:44.310]here on this side, as well.
[00:06:49.806]And if you like, you can rock side to side.
[00:06:57.380]You can press your legs toward the chest.
[00:07:00.520]You can also press with your elbow to the inner thigh,
[00:07:03.753]with your right, left elbow to the inner thigh,
[00:07:06.690]kind of pushing your left leg away from your chest.
[00:07:12.920]Everything is good here.
[00:07:23.710]Let's release.
[00:07:25.900]Rest your feet on the side of your yoga mat.
[00:07:28.610]Arms in a t-shape.
[00:07:29.830]Do a few windshield wipe movement.
[00:07:32.070]You're moving your knees side to side.
[00:07:36.300]Gentle twist in your lumbar spine.
[00:07:42.838]And your lower back.
[00:07:47.950]And one more to each side.
[00:07:49.337]Finish on your left.
[00:07:53.290]And then again, bring your right knee to the chest,
[00:07:56.700]left into the chest, lift your both feet up.
[00:07:59.330]You're going to do heavy baby.
[00:08:00.830]Have your knees on the side of your ribs,
[00:08:02.890]and then have your arms inside of your knees,
[00:08:05.090]and then grab the pinky-side of the feet or grab your ankle,
[00:08:09.490]whatever you can reach for here.
[00:08:11.380]So, if you have your hands on the pinky-side of the feet,
[00:08:15.300]you can press with your hands.
[00:08:18.410]Press with your hands on the soles of your feet.
[00:08:24.220]For good hip opener pose,
[00:08:27.240]keep your lumbar spine again here down.
[00:08:30.020]And again, if you like, you can roll side to side
[00:08:33.329]to add one more massage of your back.
[00:08:41.220]You can continue doing this movement
[00:08:42.960]or you can grab the big big toes here
[00:08:45.930]and extend your one knee.
[00:08:49.050]Extend your another knee.
[00:08:52.030]Repeat if it feels good in your body.
[00:08:58.457]And then we are going to release one foot down,
[00:09:01.835]another foot down.
[00:09:03.860]And then we will do the inversion.
[00:09:09.110]And for inversion we will do just calf palms.
[00:09:11.850]So, you'll take it easy,
[00:09:13.110]slide your palms underneath of your hips here.
[00:09:16.420]And then lift your right leg up.
[00:09:17.930]Lift your leg up.
[00:09:22.060]Flex and point your feet few times.
[00:09:24.620]So, you have your legs straight,
[00:09:28.670]and flex and point your feet.
[00:09:37.260]That feels really good.
[00:09:39.270]Especially if you're runner.
[00:09:41.230]And we all running outside now.
[00:09:43.480]Many people running outside.
[00:09:45.610]Since we don't, we cannot go to the gym.
[00:09:48.350]So, this feels good.
[00:09:52.043]Good, let's do a couple more.
[00:09:57.640]And then we are going to release one foot down,
[00:10:00.070]another foot down.
[00:10:01.380]We are ready for our resting pose for corpse pose.
[00:10:05.220]Or our Shavasana, so here make yourself comfortable.
[00:10:08.280]So, to make yourself comfortable,
[00:10:10.410]you can slide one blanket
[00:10:12.430]underneath of your head as a pillow.
[00:10:14.880]Or, if you have your favorite pillow,
[00:10:16.900]you can slide the pillow here.
[00:10:18.780]And you can roll another blanket.
[00:10:24.768]Make it a burrito roll and slide it
[00:10:28.450]behind your knees, like this.
[00:10:31.830]And you can also grab another blanket.
[00:10:33.860]I have just two with me.
[00:10:36.040]You can just cover yourself with the blanket.
[00:10:38.820]Since we are going to stay here for about five minutes.
[00:10:42.770]And you might get cold here.
[00:10:47.720]Especially if you done all three part of the class.
[00:10:51.450]So, you might want to cover yourself with the blanket,
[00:10:54.120]you feel comfy and warm.
[00:10:56.480]Slide your legs a little wider,
[00:10:58.130]closer to the edges of the mat.
[00:11:01.710]And then you have your arms extended
[00:11:03.270]alongside of your body with your palms facing up.
[00:11:08.180]You feel your knees to each of the side of the mat,
[00:11:11.350]your feet open to the side of the mat.
[00:11:16.770]You stay here in the corpse pose,
[00:11:18.960]I come up so I can lead you in this pose.
[00:11:30.280]Gently close your eyes.
[00:11:39.640]And then bring your awareness to your feet.
[00:11:43.680]Relax your feet.
[00:11:47.700]And then bring your awareness to your low legs.
[00:11:51.860]Relax your low legs
[00:11:56.660]Relax your knees.
[00:12:00.450]Relax your upper legs.
[00:12:07.090]Relax your hips.
[00:12:13.070]Bring your awareness to your abdomen.
[00:12:17.250]Soften the muscles and organs over there.
[00:12:23.770]Now no need to engage the core.
[00:12:27.930]Feel it soft.
[00:12:34.630]And then bring your awareness to your chest region.
[00:12:39.690]Relax the muscles and organs over there.
[00:12:43.400]Maybe do a couple breaths to your heart,
[00:12:46.060]so you can soften there.
[00:12:49.840]If you like, you can even sigh through the mouth
[00:12:53.230]with some tongue.
[00:13:02.001]And then bring your awareness to your hands,
[00:13:03.730]relax your hands.
[00:13:07.370]Relax your wrists.
[00:13:11.673]Your forearms.
[00:13:16.430]Relax your upper arms.
[00:13:21.470]Relax your shoulders.
[00:13:25.040]Feeling they're heavy
[00:13:27.370]and sinking down toward the Earth.
[00:13:33.373]Now we invite you to bring your awareness to your neck.
[00:13:36.930]Soften the muscles of your neck.
[00:13:40.590]The muscles on the side of your neck,
[00:13:43.010]the back of your neck.
[00:13:52.310]Bring your awareness to the back of your head.
[00:13:58.810]Feeling your head laying comfy
[00:14:02.420]on the folded blanket or the pillow.
[00:14:08.490]If you need to, adjust, no worries.
[00:14:11.340]You can adjust any time.
[00:14:12.970]So, if you need to roll your head few times side to side
[00:14:16.550]to feel more comfy, please do it.
[00:14:23.210]And then bring your awareness to the crown of your head,
[00:14:26.290]soften the crown of your head.
[00:14:31.500]Bring awareness to the forehead.
[00:14:35.280]Relax the muscles of your forehead.
[00:14:41.090]Relax your eyebrows and the space between your eyebrows.
[00:14:48.480]The temples.
[00:14:54.243]Feel your eyes and eyelids are heavy.
[00:15:00.380]Your eyes sinking deep to your skull.
[00:15:06.120]Soften your cheeks.
[00:15:10.460]Relax your nose.
[00:15:13.810]Relax your jaw.
[00:15:17.540]Your lips are soft.
[00:15:24.700]Your tongue resting on the roof of your mouth.
[00:15:34.010]Feel your whole body is heavy.
[00:15:38.430]And relaxed.
[00:15:41.210]The muscles and the organs in your body
[00:15:43.620]are soft and relaxed.
[00:15:50.700]Allow your mind to be unplugged and relax.
[00:16:22.330]If it's noisy outside around here,
[00:16:27.060]incorporate all the sounds around you to your practice,
[00:16:30.310]don't focus on them.
[00:16:34.850]Maybe notice them and just let them go
[00:16:38.700]without paying attention.
[00:16:44.870]If you have a lot of thoughts right now in your head,
[00:16:47.100]you're welcome to bring your awareness back to your breath.
[00:16:51.260]Noticing the sound of your breath,
[00:16:54.912]the lengths of your breath.
[00:17:53.260]You're welcome to stay here in this pose
[00:17:55.230]as long as you as you like.
[00:17:58.670]If you join me
[00:18:01.030]with next breath, deepen your inhales
[00:18:03.390]and lengthen your exhales.
[00:18:08.550]Deep yoga breath.
[00:18:11.360]Then bring some movement to your body.
[00:18:13.140]Start wiggling with your toes,
[00:18:14.960]with your fingers, throw your head side to side.
[00:18:19.530]You can also flex and point your feet few times,
[00:18:23.510]or roll your ankles.
[00:18:25.030]Or roll your wrists.
[00:18:28.060]If you have enough space behind of you,
[00:18:30.720]you can extend your arms and do full-body stretch
[00:18:34.090]when you're laying on your yoga mat.
[00:18:38.020]When you're reaching with your arms,
[00:18:39.460]with your legs to the opposite side of the room,
[00:18:41.640]stretching your whole body
[00:18:45.010]And then bend your knees.
[00:18:49.404]And we'll do a few windshield wipes movement.
[00:18:52.390]Moving your knees side to side.
[00:18:57.240]And then next time when your knees fall,
[00:18:59.100]choose right keep them there.
[00:19:01.020]Roll your side to the pillow position.
[00:19:03.770]Have your right arm underneath of your head as a pillow.
[00:19:06.770]Kinda like you sleeping in your bed.
[00:19:10.366]Your breath here with your eyes closed,
[00:19:13.780]the moment of gratitude.
[00:19:21.540]Think about anybody or anything you are grateful today.
[00:19:28.100]And perhaps you're grateful to yourself for this practice
[00:19:31.720]of finding some time to do the practice.
[00:19:36.120]Perhaps you are grateful to somebody
[00:19:38.030]for doing this practice.
[00:19:45.830]And then press with your upper palm to the ground
[00:19:48.400]and come to seated.
[00:19:51.800]Find a new seated position that you like.
[00:19:54.810]You can do the easy pose.
[00:19:57.530]You could do the legs extended,
[00:20:00.320]or anything else.
[00:20:01.940]Then rest arms on the side of your hips,
[00:20:04.110]sitting nice and tall, reaching your head up to the sky.
[00:20:07.080]And then express, reach with your arms over your head.
[00:20:10.640]Press palm to palm, with exhale,
[00:20:12.620]slide your hands down to your heart.
[00:20:16.260]Thank you very much for joining me for this class today.
[00:20:19.780]I hope you have a wonderful day, and see you next time.
[00:20:24.850]Namaste.

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All Levels Yoga Part III

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